Strength:

12 minutes to complete 3 rounds of:

10 Empty Barbell Z-Press
10 Empty Barbell Bicep Curls
10 Strict Hanging Knee Raises / Laying Leg Raises

Workout:

5 Rounds for time:

10 Power Snatches (55/75#)

10 Box Jump-Overs (20/24″)

250/350m Row